Are Acai Bowls Healthy? Calories and Nutrition

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In recent years, acai bowls have become one of the most hyped-up health foods on the market.

They’re prepared from puréed acai berries — which are fruits grown in Central and South America — and served as a smoothie in a bowl or glass, topped with fruit, nuts, seeds, or granola.

Known for their vibrant color, creamy texture, and versatility, acai bowls are touted as an antioxidant-rich superfood. On the other hand, the dish can be high in calories and added sugar, and some claim it might do more harm than good when it comes to your health.

This article takes a closer look at the benefits and drawbacks of acai bowls to determine if they’re healthy.

The nutrition profile of your acai bowl varies depending on the ingredients used.

That said, most bowls are high in fiber, antioxidants, and micronutrients like vitamin C, manganese, and potassium.

For reference, a 6-ounce (170-gram) acai bowl may contain the following nutrients (1):

Calories: 211

Fat: 6 grams

Protein: 3 grams

Carbs: 35 grams

Sugar: 19 grams

Fiber: 7 grams

However, commercial varieties often come in much larger portions and can contain up to 600 calories and 75 grams of sugar in a single serving, depending on which toppings you select.

In addition to acai berries, acai bowls often contain other fruits like strawberries, blueberries, and bananas (2, 3, 4).

These fruits are a great source of vitamin C and manganese, both of which act as antioxidants that protect your cells against oxidative damage caused by harmful compounds known as free radicals (5, 6).

They’re also high in potassium, an important nutrient that regulates blood pressure levels and protects against conditions like age-related bone loss and kidney stones (7).

Summary

Though the nutrient profile varies depending on the ingredients used, most acai bowls are high in fiber, antioxidants, and vitamins and minerals, such as vitamin C, manganese, and potassium.

While these ingredients are nutritious on their own, it’s easy to go overboard with your toppings and turn a healthy snack into a high calorie indulgence.

Furthermore, acai bowls purchased from stores and restaurants are often sold in large portion sizes, sometimes containing two to three servings in a single bowl.

Eating more calories than you expend each day can contribute to weight gain over time (15).

What’s more, commercially prepared acai bowls are high in sugar. In addition to contributing to weight gain, consuming too much added sugar can promote the development of liver problems, heart disease, and type 2 diabetes (16).

The most recent Dietary Guidelines for Americans recommend limiting your daily added sugar intake to no more than 12 teaspoons for those following a 2,000-calorie diet, which is equal to about 48 grams of sugar (17).

Just one 6-ounce (170-gram) acai bowl packs in around 11 grams of added sugar, or about 23% of the total daily limit (1).

Summary

Acai bowls — especially those that are commercially prepared — are high in calories and sugar, which could contribute to weight gain and health issues like liver problems, heart disease, and type 2 diabetes.